Sprinters

Weeks 3 and 4

Phase 1 Training
COLD WEEK! DRESS WARM!!

 

“The only one who can beat me is me.”
Michael Johnson

 

 

200/400

Monday

Seagrave Warm up

Sprint Drills

10x30m block starts 3 minutes rest

 

 

Tuesday

Seagrave warm up

Sprint Drills

2x 5x 200m @70-77% (Boys= 30-40sec/Girls= 37-48sec) with 30sec rest and 5min between sets

Weight room Day 1

 

 

Wednesday

Seagrave Warm up

Sprint Drills

25min run + 2x 100m build-ups with walk-back recovery

Weight Room Day 2

 

Thursday

Seagrave Warm Up

Sprint Drills

6x 600m @ 60-69% (Boys= 2:00-2:30/Girls= 2:30-3:00) with 200m walk recovery

 

Weight Room Day 1

 

Friday

Seagrave Warm up

Sprint Drills

10 x100m Hills jog back recovery

 

Saturday

Weight Room Day 2

Sprinter Plyos

 

 

 

 

Sprinters Warm Up

· Seagrave

· Sprint Drills

o 2x20m each

§  Walking A

§  Skipping A

§  Walking AC

§  Skipping AC

§  Straight Leg Bounds

§  Fast Leg R

§  Fast Leg L

§  Alternating Fast Leg

Sprint Flys 1

 

 

· Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.

· Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.

· Decelerate gradually after fly zone to reduce risk of shin splints

 

 

 

Sprint Flys 2

 

Variations of Sprint Flys 2:

  1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  2. 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  4. 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

 

· IN = Fly | Out = Maintain velocity with relaxed arm mechanics.

· Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.

· Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.

· Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.

 

Sprinter Plyos

1x20 total contacts for each jump with 2 minutes rest

· Scissor Jumps moving forward

· Lateral Jumps

· Toe Taps

· Standing Long Jumps

· Tuck Jumps

· Squat Jumps

· Squat Thrusts with Power Star Jump

 

Hip Mobility

5x5 hurdles

· Right Leg Single Hurdle

· Left Leg Single Hurdle

· Alternating Single Hurdle

· Over Unders

· A hops